Here’s how to train yourself to jump higher, increase your vertical, and become a better athlete because of it. Learning to jump higher is a choice, not something that you are only “born” with.
Yes, genes play apart, they alone don’t make you jump high… And whether you were “born” with them or not, you can increase your vert and jump wild highly with proper training and workouts.
And no, you don’t need to buy those “jumping shoes” to do it either 😉
How To Train Yourself To Jump Higher
Don’t train slow, if you want to jump high. Jumping higher is about teaching your body to move fast (quick).
If you can’t do this, then you won’t be able to jump high.
Since that is the case, exercises or workouts that don’t train your muscles and your nervous system to move fast or quick, don’t help much unless you are working on “strength”… but strength alone isn’t enough.
Get your squat up to 1.5 x your body weight. Optimal strength is an important part of being able to improve your vertical jump.
You don’t have to be the strongest person in the world, but you do need to be able to lift at least 1.5 x your body weight on a back squat if you want to see the best results in your vertical training.
Strengthen your groin. The groin is often hurt in jumping and also has a huge effect on your overall squat strength and jumping ability.
So, increasing the strength of your groin will have a nice positive effect on your vert.
Increase your “eccentric” strength. Lowers injury risk, increases ability to train, and increases vertical.
An eccentric movement is a movement where your muscle lengthens. This is usually when your muscle is used for decelerating your body.
What does this mean, & how does it help you to jump higher?
Basically when you get ready to jump, you drop your center of gravity a bit, then “takeoff”.
Well when you drop your center of gravity that is an eccentric movement.
You need to be able to move eccentrically (down), then with very little delay transfer to a quick muscle contraction so that you can jump high (up).
Being stronger eccentrically helps… plus it allows you to train better and harder.
Cut body fat. If you have less weight to carry, the less strength you need and the less mass that you have to lift when you jump and thus the higher you will jump.
Fat is good for stored energy and certain vitamin absorption, but excess fat only holds you down.
Aim for a body fat percentage under 6-13% for mens and 14-20% for women athletes.